With seasonal heat, summer vacations and various outdoor activities, it’s no wonder so many people struggle to stay healthy during warmer weather. Fortunately, Cate’s Nutrition Kitchen has delicious and doable tips for having a healthy and fun-filled summer.
For optimal hydration, start each morning with a large glass of filtered water and pack a glass or stainless steel bottle to fill wherever you go. Add variety to plain water with cooling cucumber slices, zesty citrus wedges, spicy grated ginger or refreshing frozen berries. To replace electrolytes naturally without adding tons of sugar, try coconut water or this homemade electrolyte beverage recipe.
Keep yourself and your kitchen cool with protein shakes, smoothies, salads, non-cook options and pre-made meals. Using low heat producing appliances such as a slow cooker, Instant Pot, Sous Vide and blender are highly recommended. Boost nutrients without breaking a sweat by adding bitter greens, avocados and antioxidant-rich berries/cherries to meals and snacks. Indulge in these deliciously fruity smoothies, milkshakes, ice creams, desserts and cocktails. View the keep cool menu!
Be Sun Smart
There’s no need to shun the sun or cover yourself with sunblock from head to toe every time you leave the house. Get a healthy dose of “D,” but avoid overexposure. Depending on your skin tone, age, diet, susceptibility to sunburn and the intensity of sunlight, a healthy dose of “D” is 15-60 minutes daily. Once you start turning pink, consider reinforcements such as an umbrella, shade, protective clothing and/or a non-toxic sunscreen. Rejuvenate your skin after sun exposure with these all-natural beauty remedies.
Eat Antioxidant-Rich Foods
Enjoy foods rich in beta-carotene (palm oil, carrots, red peppers), lycopene (tomatoes, pink grapefruit, watermelon) vitamin E (almonds, asparagus, pumpkin seeds), catechins and polyphenols (green/white tea), omega-3s and astaxathin (salmon, fish oil), resveratrol (blueberries, red grapes, red wine), natural saturated fats (coconut/palm oil, pastured butter) and proanthocyanidins (grape seeds, wine, blueberries, hazelnuts, pistachios). View the sun smart menu!
Vacation, Travel & Roadtrip Tips
Whether eating at the airport, packing a cooler for a road trip or dining away from home, it can be challenging to find convenient food options that keep you energized and satisfied. First, stick with water as your main beverage. Second, plan ahead by locating grocery stores and looking at restaurant menus prior to your arrival. Third, focus your meal on whole foods, especially proteins, natural fats and non-starchy vegetables. These foods are the most satiating and help prevent overeating. Lastly, eat slowly and more mindfully. Start by being mindful of your first three bites and you’ll feel better while enjoying food even more.
The Airplane Pick-Me-Up
- Super satisfying: canned salmon mashed with avocado and sea salt
- Mix it up: 1 serving whey with 1 serving green veggie powder and water
- Sweet-tooth treat: cashew squeeze pack with a banana and dark chocolate
The Roadtrip Cooler
- Hands on the wheel: grass-fed jerky, pecans and berries
- Strangely addictive: SeaSnax sea weed chips or Go Raw sprouted pumpkin seeds
5 Favorite Summer Finds
- Primal Pit Paste deodorant
- DeVita Sunscreen
- Harmless Harvest coconut water
- Primal Kitchen Salad Dressings
- Primal Kitchen Dark Chocolate Almond Bars
Cate Ritter is a Certified Functional Diagnostic Nutrition® Practitioner specializing in weight loss, digestive health and hormone balance. In person, Skype, phone and corporate health programs available.